Upright Row

Developing the Muscles of the Shoulders

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*For this exercise you can use a straight bar, a short straight bar, a Smith machine, or free weights

1)      Grasp your choice of

barbell in the center

with about 6-8 inches

separating your hands.


2)      Stand with your feet

shoulder width apart

for better stability


3)      Maintain good posture

throughout this exercise

by keeping your chest

out, and your back



4)      Begin by pulling the

barbell upwards keeping

it very close to your body

to isolate your shoulders.


5)      Keep your elbows pointed

outwards as you pull the

barbell up as close to your

chin as possible.


6)      Once you’ve reached a level

close to your chin, slowly

lower the barbell to the

starting position to complete

one repetition.

*Different grips are an excellent way to fully involve the entire muscle. Try a narrower grip as well as a wider grip.

Muscles Worked:

Shoulders (front)